Scallop and Vegetable Gumbo

Health score
8%
Scallop and Vegetable Gumbo
45 min.
15
299kcal

Suggestions

Ingredients

  • 0.8 cup baby lima beans fresh
  • slices bacon 
  •  bay leaves 
  • pounds bay scallops fresh
  • tablespoon butter melted
  • rib celery chopped
  • 64 ounce chicken broth 
  • 15 servings rice hot cooked
  • cup corn kernels fresh yellow
  • cup flour all-purpose
  • ounce mushrooms fresh sliced
  • teaspoon rosemary fresh chopped
  • 1.5 teaspoons thyme leaves fresh chopped
  •  garlic cloves minced
  •  bell peppers green chopped
  • teaspoons hot sauce 
  • 1.5 cups okra sliced
  • medium onions chopped
  • 0.5 teaspoon pepper freshly ground
  • 15 servings pepper freshly ground
  • large potatoes cubed
  • 1.8 teaspoons salt 
  • 1.5 cups tomatoes peeled seeded chopped
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • paper towels
  • whisk
  • dutch oven

Directions

  1. Cook bacon in a Dutch oven until crisp; drain on paper towels, reserving drippings in pan. Crumble bacon, and set aside.
  2. Add vegetable oil to pan drippings; whisk in flour. Cook over medium-low heat, stirring constantly, until roux is caramel colored (about 25 minutes).
  3. Add celery and next 3 ingredients; cook, stirring constantly, 10 minutes or until tender.
  4. Stir in broth and next 4 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 1 hour, stirring occasionally and skimming as necessary. Stir in okra and next 3 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes.
  5. Saut mushrooms in butter in a large skillet over medium-high heat 3 to 4 minutes or until liquid evaporates.
  6. Add to broth mixture.
  7. Add bacon, scallops, and next 3 ingredients to broth; bring to a boil. Reduce heat, and simmer, uncovered, 5 minutes or until scallops are done; discard bay leaves.
  8. Serve over hot rice.
  9. Sprinkle with pepper.

Nutrition Facts

Calories299kcal
Protein19.76%
Fat21.88%
Carbs58.36%

Properties

Glycemic Index
41.85
Glycemic Load
32.48
Inflammation Score
-7
Nutrition Score
14.326087016126%

Flavonoids

Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.84mg
Isorhamnetin
0.73mg
Kaempferol
0.32mg
Myricetin
0.03mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:299.21kcal
14.96%
Fat:7.26g
11.17%
Saturated Fat:2.17g
13.58%
Carbohydrates:43.59g
14.53%
Net Carbohydrates:40.56g
14.75%
Sugar:3.23g
3.59%
Cholesterol:24.75mg
8.25%
Sodium:1040.24mg
45.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.76g
29.51%
Manganese:0.78mg
39.12%
Phosphorus:325.18mg
32.52%
Vitamin C:25.35mg
30.72%
Selenium:20.67µg
29.53%
Vitamin B6:0.35mg
17.44%
Vitamin B3:3.2mg
16.02%
Vitamin B1:0.23mg
15.6%
Vitamin B12:0.93µg
15.48%
Potassium:535.63mg
15.3%
Vitamin B2:0.24mg
14.05%
Folate:53.09µg
13.27%
Magnesium:52.77mg
13.19%
Fiber:3.03g
12.1%
Copper:0.23mg
11.68%
Zinc:1.57mg
10.48%
Vitamin B5:1mg
9.97%
Vitamin K:9.85µg
9.38%
Iron:1.65mg
9.17%
Vitamin A:333IU
6.66%
Calcium:42.13mg
4.21%
Vitamin E:0.48mg
3.17%
Source:My Recipes